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Daily EBT Check-in
Take this short quiz and use the natural power of your emotions to deal with stress, relieve anxiety, boost your sense of purpose, and create joy in your life!
BEGIN THE CHECK-IN
1%
Take a deep breath, and check in with your feelings.
Ask yourself: "Right now, what is my stress level?"
State 1: Feeling Great
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Add RecommendationAdd TagsView All Assigned TagsState 2: Feeling Good
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Add RecommendationAdd TagsView All Assigned TagsState 3: Feeling A Little Stressed
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Add RecommendationAdd TagsView All Assigned Tags State 4: Feeling Definitely Stressed
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Add RecommendationAdd TagsView All Assigned TagsState 5: Feeling Stressed Out
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Would you like to accept this state?
Or would you like to use a tool?
Enter any additional information about the quiz
Accept this state
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Add RecommendationAdd TagsView All Assigned TagsDisrupt my stress and use a tool
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(Deepen and strengthen that state of being present and with joy) Take a deep breath.
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Add RecommendationAdd TagsView All Assigned TagsMaintain a good posture. Lovingly observe yourself.
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Add RecommendationAdd TagsView All Assigned TagsConnect with your sanctuary, the safe place within. Feel a wave of compassion for yourself.
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Add RecommendationAdd TagsView All Assigned TagsFeel a wave of compassion for others.
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Add RecommendationAdd TagsView All Assigned TagsFeel a wave of compassion for all living beings. Feel a surge of joy!
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Which of those is your strongest feeling?
(Your strongest feeling points to your most important need)
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Next Step
You're in STATE 2: FEELING GOOD
You're aware of your positive and negative feelings.
Use the Feelings Check Tool to get to State 1
Ask yourself: "how do I feel?"
(choose 3)
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Angry
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Add RecommendationAdd TagsView All Assigned TagsSad
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Add RecommendationAdd TagsView All Assigned TagsAfraid
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Add RecommendationAdd TagsView All Assigned TagsGuilty
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Add RecommendationAdd TagsView All Assigned TagsTense
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Add RecommendationAdd TagsView All Assigned TagsTired
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Add RecommendationAdd TagsView All Assigned TagsHungry
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Add RecommendationAdd TagsView All Assigned TagsFull
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Add RecommendationAdd TagsView All Assigned TagsLonely
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Add RecommendationAdd TagsView All Assigned TagsSick
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Add RecommendationAdd TagsView All Assigned TagsGrateful
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Add RecommendationAdd TagsView All Assigned TagsHappy
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Add RecommendationAdd TagsView All Assigned TagsSecure
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Add RecommendationAdd TagsView All Assigned TagsProud
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Add RecommendationAdd TagsView All Assigned TagsRelaxed
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Add RecommendationAdd TagsView All Assigned TagsRested
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Add RecommendationAdd TagsView All Assigned TagsSatisfied
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Add RecommendationAdd TagsView All Assigned TagsLoved
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Add RecommendationAdd TagsView All Assigned TagsLoving
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Add RecommendationAdd TagsView All Assigned TagsHealthy
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Next Step
Do I need support?
(To meet that need what support could I ask for?)
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You are in State 3: A little stressed
Use the Emotional Housecleaning Tool to clear away the negative feelings and to become more aware of the positive feelings that are under them
Complete the following sentences:
I feel angry that...
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Next Step
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Next Step
STATE 4: FEELING DEFINITELY STRESSED
You are in the Brain State 4, definitely stressed.
This is a moment of opportunity to weaken stress circuits and to build circuits that bring you joy.
State the facts about why you are feeling stressed. No feelings.
Continue until your feelings become very strong.
This stress offers a moment of opportunity to change the way you process the daily stress of life.
Express your feelings strongly for optimal rewiring.
Feel your anger in your body, and then express it, using short, choppy statements ("I feel ANGRY that...", "I CAN’T STAND it that...", "I hate it that...")
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Next Step
An unreasonable expectation is an old circuit that was encoded early in life or later on during stress. Once you know what it is, you can begin rewriting it.
"My unreasonable expectation is..."
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Next Step
Rewrite the expectation as the opposite of your unreasonable expectation to create a new circuit:
(e.g. “ I have to be perfect” becomes “I do not have to be perfect.”)
Write the new expectation below and say it aloud to yourself 10 times.
My reasonable expectation is...
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Next Step
You are in Brain State 5, stressed out.
Use a nurturing inner voice and repetition to quiet that circuit and to ease your stress.
Say the following lines over and over to yourself until you feel your stress fading.
Do not judge.
I will not judge myself.
I will not judge others.
Know it will pass.
Click Next when you feel the stress fading.
Do you feel your stress fading?
YES
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Next Step
What do I need?
(What need corresponds to my strongest feeling?)
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Would you like to accept this state?
Or would you like to use a tool?
Enter any additional information about the quiz
Accept this state
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Add RecommendationAdd TagsView All Assigned TagsDisrupt my stress and use a tool
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Add RecommendationAdd TagsView All Assigned TagsBack
Next Step
Would you like to accept this state?
Or would you like to use a tool?
Enter any additional information about the quiz
Accept this state
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Add RecommendationAdd TagsView All Assigned TagsDisrupt my stress and use a tool
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Add RecommendationAdd TagsView All Assigned TagsBack
Next Step
Would you like to accept this state?
Or would you like to use a tool?
Enter any additional information about the quiz
Accept this state
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Add RecommendationAdd TagsView All Assigned TagsDisrupt my stress and use a tool
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Add RecommendationAdd TagsView All Assigned TagsBack
Next Step
Would you like to accept this state?
Or would you like to use a tool?
Enter any additional information about the quiz
Accept this state
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Add RecommendationAdd TagsView All Assigned TagsDisrupt my stress and use a tool
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Add RecommendationAdd TagsView All Assigned TagsBack
Next Step
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Congratulations!
You have completed an EBT check in!
Feel a surge of Joy!
Each time you disrupt your current pattern of processing the daily stress of life you are improving the way your brain works.
Feel a surge of Joy!
Each time you disrupt your current pattern of processing the daily stress of life you are improving the way your brain works.
Keep up the great work!
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